Dr. Neal Barnard Discusses Weightloss Using a Vegan Diet

This is the second article in a two-part series featuring a special interview with Dr. Neal Barnard, President of PCRM.

Physician, nutrition researcher, author, and president of Physicians Committee for Responsible Medicine, Dr. Neal Barnard is a vegetarian and a leading proponent of a plant-based diet. The first article featured the health benefits of a plant-based diet. This article focuses on weightloss. Dr. Barnard spoke to our Yummy Plants reporter about his latest book,21- Day Weight Loss Kickstart. The Kickstart is an easy weightloss plan using a vegan diet.

Although our reporter was eager to learn all about the diet, her first question was this:

Yummy Plants:Twenty-one days? How can a person change a lifetime of eating habits in three weeks?

Dr. Barnard:Twenty-one days is a magic number for changing any sort of habit. Two days doesn’t give a person enough momentum and one year sounds daunting. Twenty-one days is enough time to break old habits and start on a new path. In twenty-one days a person’s new behavior has created new neural pathways in the brain. For people on the Kickstart, the new neural pathways support healthy eating habits.

Yummy Plants:Why did you choose a vegan diet for the Kickstart?

Dr. Barnard: My research team and I had done a study with women who were moderately to severely overweight (50 pounds or more). Our results showed that a vegan diet helped people lose weight and keep it off. One significant finding from our study was that the participants on the vegan diet burned 16% more calories in the after-meal period than those who were on a traditional diet.

The participants in our study experienced remarkable weight loss after shifting to a 100% plant-based eating plan. They lost one pound per week. Two years after the study ended, the women had not regained the weight.

There are many advantages to a vegan diet. (1) Dieters can eat as much as they like of plant-based foods without worrying about calorie-counting. (2) Plant-based foods are high in fiber and filling so they offer appetite control. Vegan dieters don’t feel hungry and don’t overeat. (3) Vegan dieters lose more weight between meals than those on a traditional diet plan. (4) Plant-based meals allow people to reduce their fat layer without reducing muscle mass and bone mass.

Yummy Plants:The Kickstart program warns dieters about using too much oil in their cooking and meal plans. Vegans usually use olive oil which is considered healthy. Why is oil a problem?

Dr. Barnard:Oils have fat. Olive oil, like all oils, contains 9 calories per gram. Oils of any kind are processed and refined and much of the nutritional value is lost in the processing. Go light on the cooking oil. It’s better to eat whole olives which contain fiber and key nutrients.

Yummy Plants:For vegans who are on a diet – and vegans in general – do you have some tips on dining out food choices? Green salads can become a bore!

Dr. Barnard:When you’re eating out, make it easy – choose a cuisine type that naturally has lots of vegan options. Is there an Italian restaurant nearby? Order pasta with marinara sauce. At a Mexican restaurant, try a bean burrito without the cheese. Chinese cuisine offers many vegetable dishes. Do you like sushi? Veggie sushi is really healthy. Even in the fast-food world, it’s possible to find vegan fare. Subway will make a vegan sub and grill it. Taco Bell can prepare a bean burrito gold without the cheese.

Yummy Plants:I know many readers and members of our community would like to know more about the Kickstart program. What kind of information can they find on your website?

Dr. Barnard: The http://pcrm.org site has free cooking tips, videos, and online support. More than 150,000 people have already signed up to join the Kickstart. It’s not too late to start.

We are so grateful to Dr. Barnard for sharing this valuable information with us!

[...] 1. Lose weight: Ttis first reason is likely the No. 1 resolution of all time. Vegans are, on average, up to 20 pounds lighter than meat and dairy eaters (www.peta.org/issues/animals-used-for-food/obesity). Physician Dr. Neal Barnard, a nutrition researcher and the president of the Physicians Committee for Responsible Medicine writes, “There are many advantages to a vegan diet. 1. Dieters can eat as much as they like of plant-based foods without worrying about calorie counting. 2. Plant-based foods are high in fiber and filling so they offer appetite control. Vegan dieters don’t feel hungry and don’t overeat. 3. Vegan dieters lose more weight between meals than those on a traditional diet plan. 4. Plant-based meals allow people to reduce their fat layer without reducing muscle mass and bone mass.” (http://yummyplants.com/vegan-nutrition/vegan-health-tips/dr-neal-barnard-discusses-weightloss-using-…) [...]

[...] A plant-based diet increases the body’s metabolism causing the body to burn calories up to 16% faster than the body would on a meat-based diet. Simply by eating plants and avoiding animal products, you can burn more calories – a great benefit for those that struggle with weight gain. (source: 21- Day Weight Loss Kickstart by Dr. Neal Barnard) [...]

[...] Weight Loss Vegan Diet : tips from Dr. Neal Barnard PCRM – This is the second article in a two-part series featuring a special interview with Dr. Neal Barnard, President of PCRM. Physician, nutrition researcher, author, and …… [...]

I have been a vegan for two months and haven’t lost a pound yet. What am I doing wrong? I love the new way of life but, was hoping I would of lost some weight by now. I have not started an exercise program yet. In fact I’ve gained weight. Can you please let me know what I’m doing wrong? Thank you..

[...] burn fat and strengthens the cardio vascular system. Who regularly runs will be leaner and fitter. Dr. Neal Barnard has many thoughts on the issue. Who would like to comprehensively train his fitness, should make [...]

I have an underactive thyroid and low vitamin “D” and doctor’s concerned about adequate protein. Endocrinologist wants me to eat between 1000 – 1200 calories per day. It is difficult and I’m concerned about getting adequate nutrition. Been Vegan for about 2months and although no weight loss on scale, I do notice a change in my clothes.

Congratulations on starting a vegan diet and the weight loss! I can definitely understand your concern about getting enough protein on a calorie restricted diet. It’s best to talk with a registered dietitian or your physician. We can’t offer medical advice.

That being said, there are lots of vegan protein powders out there!
Rebecca

I started on the vegan path because of Dr. John McDougall’s book “The Starch Diet.” I have read about Dr. Barnard in my internet searches, and I just discovered a woman at my church is vegan and follows Dr. Barnard. Hence, I found this site! I need to lose about 40 pounds, and although I have been vegan for three or four months, I am not losing weight, nor is my blood pressure dropping. I know about keeping olives, avocados, and soy products to a minimum, and I learned from a fat-free vegan site to keep beans to no more than a cup a day if eating them daily. It isn’t true, for all people, that being a vegan means you can eat as much as you want. You still have to keep calories below expenditure if you’re going to lose weight. I guess the assumption is that you won’t want to eat that much. Unfortunately, my body seems to lack the ability to turn off appetite. I am still trying to figure out how much I am supposed to eat and still get enough nutrients to be healthy. I eat a wide variety of vegetables, and try to have colorful soups, salads, and casseroles, or mixed vegetables on the side. Due to dentures, I have trouble chewing and digesting raw vegetables, so most are cooked. I look forward to tips from members successfully losing weight!

One idea may be to try the free recipes from the 21-day vegan kickstart. It’s the program created by Dr. Neal Barnard of PCRM. You might also want to check the information on http://www.pcrm.org to see if they have any tips specifically geared towards weight loss. Good luck!

I started the 21 day kickstart on July 18th after Dr Barnard spoke @ my workplace. It has been easy going & I’ve lost 15 pounds so far. Better yet, I feel great & my arthritic joints are MUCH better. Thanks Dr. Barnard!

Dr. Barnard, I love your book. I started the 21 day kickstart in March 2010, and I am hooked. Been Vegan since. Have lost 22 lbs and feel great. My concern is the rest of my family. Most of them are overweight and have many medical issues. I try to talk to them about lifestyle change and they think I am crazy! It is so disheartening. What more can I do????

I just wanted to add a couple of food notes. Traditional pasta is made using eggs and isn’t vegan. Going to a restaurant and having pasta with marinara would not be a good vegan option. And people need to research fast food places and find out whether or not they’re using animal fat in their refried beans. Also, Asian/Thai restaurants like to use oyster/fish sauce and you have to ask them if it’s in the sauce and to not include it if it is. Otherwise, I’m happy to see a push toward vegan eating. Yay!

I downloaded the diet book using Kindle for pc. The 21-Day diet book is a great motivator and full of nutritional information as to why a vegan diet works. I’ve only finished part of the book, but I went to the supermarket yesterday and packed up a cartload of veggies and some vegan frozen foods. I am getting ready for the big moment. Dr. Barnard suggests planning ahead and picking favorite vegan or veggie foods for the diet. I can’t wait to be lean by going green. How about you?